Behind-the-Neck Lat Pulldown
Sit at a lat pulldown station and take a wide pronated grip on the long bar. Secure your thighs under the pads and keep your torso upright with a slight forward head tilt. Pull the bar down behind your head toward the base of your neck, driving your elbows straight down and squeezing your upper back. Control the bar back up to full extension. Use a lighter load and a controlled tempo, since this variation places extra demand on the shoulders.
BACK · PULL
How it is executed
- Sit at a lat pulldown station and take a wide pronated grip on the long bar.
- Secure your thighs under the pads and keep your torso upright with a slight forward head tilt.
- Pull the bar down behind your head toward the base of your neck, driving your elbows straight down and squeezing your upper back.
- Control the bar back up to full extension.
- Use a lighter load and a controlled tempo, since this variation places extra demand on the shoulders.
Put it to work in Kaizer
Glossary and calculators
Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.Linear progressionLinear progression is the scheme where load rises by a fixed amount every session or every week, with sets and reps held constant.Price per sessionHow much to charge per session
